Surviving At-Home Panic Moments

We all have those moments while we are at home and something triggers a craving, we can’t find time to work out, or we cannot stop munching as we cook. No matter what it is, don’t panic, just check out these useful tips.

You see the ice cream truck slowly winding its way down your street

The tinkling broken tune of the ice cream van can work just like Pavlov’s bell did on dogs—it can trigger a surge in insulin, which makes you instantly feel hungry. Don’t give in. Get up and get a nice big glass of water. Most cravings pass within 10 minutes. In the meantime, check in with yourself. Are you truly hungry? If so, grab a string cheese, or some macadamia nuts. If not, get busy: clean a junk drawer, vacuum, or turn on some music and sing or dance for a few minutes until the urge passes.

Missed a workout?

Make it part of your day. Sneak in extra activity wherever you can. Sweep the floor, or mop with vigor. Wash some windows. Do some gardening. Skip the dryer and hang the laundry on a line outside to dry. If you have to run to the grocery store, park at the back of the lot so you can walk a bit farther. It all counts.

Can’t stop munching while you cook?

Keep a bowl of celery or cucumber sticks nearby. Or chew some sugarless gum. Having low-calorie options on hand will keep you from filling up on whatever else you are preparing. You’ll enjoy dinner much more if you get to it hungry.

Got late night cravings?

Often, after a day of using willpower, munchies can creep up on you. Be prepared for a healthy evening snack. If you know you have something planned you’ll be less likely to give into temptation.

Raised by the clean-your-plate rule?

Remember, if you continue eating food after you are full it won’t do your body any good. Toss it out, rather than tossing it in your belly. You can also plan ahead by eating your meals on smaller salad plates rather than full-sized dinner plates—that way you can still clean your plate without overdoing it.

No time to exercise today?

Dice your workout into mini activity routines. Do squats while you brush your teeth or empty the dishwasher. Sneak in some sit-ups or crunches just before lunch. Take a 10-minute walk around the block or your work.

Can’t stop snacking in front of the TV or computer?

Pour yourself a refreshing glass of sparkling water and add some lemon or lime slices and keep it nearby when you are in front of a screen. You’ll be more likely to reach for this no-calorie alternative than a sugar-laden snack. While watching TV, keep your hands busy folding clothes, or knitting, and during commercials hit mute and do some jumping jacks, squats, and push-ups.

Tempted to pick off the kids plates?

Have a pack of sugarless peppermint gum nearby. Not only will it keep your mouth occupied, but peppermint will also serve as a natural appetite suppressant, and energy enhancer. Plus, research shows that gum chewing increases serotonin production in your body—serotonin also suppresses appetite, reduces carb cravings, and makes you feel happier.

Stuck with the dessert in the house?

Take it to work, church, or a local food bank pronto. Or, better yet, toss it. I give you permission. You’ll be doing everyone a favor.

Empty fridge-growling stomach?

Before you call for delivery pizza really raid your kitchen. Chances are you’ve got the makings for a quick and easy meal. Celery sticks and peanut butter make a great snack. If the cupboards are really looking bare, eat a handful of nuts, or a piece of cheese, wait 20 minutes and then hit the grocery store for a quick meal of rotisserie chicken and salad. Much better than takeout.